Weight Training 5 Days A Week For Weight Loss Routine Toning Exercise For Women

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Toning Exercise For Women

According to an Australian study of 7281 subjects, women have unique reasons that can prevent them from exercising. These include the birth of a child, marriage, single parenthood, new job, divorce, increased workload, job stress and returning to school. Time is a big consideration. After a day of work and childcare, most women prefer to spend their free time with family and friends, reading and watching TV, rather than rush to the train.

Being a girl is hard enough!

The fact is that physical activity has special benefits for women. Regular exercise lowers estrogen levels, lowers body fat, and produces a better body mass index (BMI), all of which significantly reduce the risk of breast cancer. breast, especially in postmenopausal women. In a study of 173 sedentary, postmenopausal women, researchers reported that half of the women who did aerobic exercise for 45 minutes, 5 days a week, the other half work every week. Since fat cells produce estrogen, fat loss causes estrogen to decrease. The result: a lower risk of breast cancer. A study of women, some with breast cancer, found that women who were physically active, physically active and physically active had a 26% lower risk of breast cancer before menopause. . They also had a 19 percent lower risk of cancer after menopause than sedentary women.

Strength training, in particular, has many benefits. When 27 obese women lifted weights for 8 weeks in a strength-training program at New Jersey’s Richard Stockton College, 33% increased strength and muscle mass. Also, 40% felt less anxious, and 50% reported less pain, stiffness, and irritability. Reduces sweating, headaches, and restlessness. (Some authorities believe that multivitamins contain iron and can eliminate monthly iron deficiency during pregnancy). As women get older, they do more weight training.

For women, it is important to be healthy and happy. Women who feel they have more energy, less emotional problems, less pain, less social problems and less fear and depression are more likely to start exercising. Also, women are more likely to continue exercising if they believe they have more energy, less emotional problems, better health and less pain.

When starting an exercise program, it is important to remember some basic principles –

Get the Right Jobs.

Ideally, you’ll want a routine that you can produce, take to the gym, or use at home. Include a picture of the beginning and end of the exercises, along with a description of the method. Such exercise charts are available in health clubs and can be found on various websites such as the one mentioned in the resource box. Always get a routine from a reliable source and ask questions if you don’t understand something.

Start With Balanced Flash.

Newer recommendations focus on moderate activity levels aimed at achieving physical fitness and preventing disease. This is in contrast to traditional guidelines that emphasize high-intensity exercise for heart health. This shift occurred because studies found that fewer jobs provided better health benefits. Also, public health experts believe that focusing on simple activities rather than strenuous activities will help motivate more people. These guidelines do not mean that vigorous exercise does not help. They simply offer an alternative for those who prefer low-impact workouts. If time is an issue, you can opt for more vigorous exercises and shorten the duration of your workout.

What is a Phone?

Since exercise intensity levels are different for people of different fitness levels, the best way to know your exercise intensity is to understand your breathing pattern, heart rate and effort levels. . Moderate-intensity exercise will make you breathe harder than light exercise, make your heart beat faster, and make you sweat a little.

How difficult is simplicity?

It’s a very light work that doesn’t show effort. A good example is reading a newspaper. Simple exercises can be seen with effort and breathing capacity. Walking the dog is considered a light activity for many people. Exercise is (surprise, surprise) very powerful. Gardening, for example, can lead to deep breathing and sweating. After all, vigorous exercise involves exertion, wind and sweat. Imagine an aerobics class that’s hard to beat!

Source: Adapted from Exercise: A Program You Can Live With, Harvard Health Publications, February 2002.

How much exercise is needed?

3-4 days a week of exercise for 30-45 minutes each time. Researchers have found that 30 minutes of physical activity most days of the week can reduce the risk of heart disease, diabetes, high blood pressure, stroke, and cancer. colony. It reduces feelings of depression and anxiety, helps build bones and muscles, improves joint function, and in older women reduces the risk of falls.

How do you find the time?

You don’t have to cram all your exercise into one place or limit yourself to just one exercise. For example, take a quick 15-minute walk during your coffee break and another after dinner. Use the bike for 15 to 20 minutes. It all adds up. You may find that you can get up to an hour a day of moderate-intensity exercise than you thought.

If you haven’t done any exercise lately, start adding exercise to your life with some simple tips. Park your car from your destination and walk. Find a group of friends to walk with on weekday mornings. Garden or help with home repairs. Take the stairs, not the elevator or the elevator. Use arm weight while walking. Commit while watching TV. Every little bit helps!

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